Before we get into the workout, let's talk about why a strong back is important. Doing this workout at least once a week will help reduce pain, improve your posture, and increase your overall confidence. As someone who thrives with scoliosis, I always feel better when my back is strong.

Note: The following weight suggestions are simply ideas. As always, listen to your body and do what feels best for you. The weight should be difficult, but you should not feel any sharp pains. Challenge yourself without going overboard.

Instructions: Do 3 sets of 9 for each move

Suicides (they really gotta think of a better name of these..)

Lat pulldown

Beginners: 20 lbs

Intermediate: 40 lbs

Advance: 60 lbs

Seated cable row

Beginners: 20lbs

Intermediate: 40 lbs

Advanced: 60 lbs

Renegade row

Beginner: 5 lbs

Intermediate: 15 lbs

Advanced: 25 lbs

Back extension machine

Beginner: 20 lbs

Intermediate: 40 lbs

Advanced: 60 lbs

Each of these moves (except the first) require gym equipment. If you don't have access to a gym, no problem. There are plenty of other workouts you can do using no equipment at all. This workout is for someone with a gym membership and/or access to this type of equipment.

If it's available to you and you can afford it, always choose organic and humanely raised poultry

I used Halal Organic Chicken Breast from Honest Chops in NJ

2 Eggs

If it's available to you and you can afford it, always choose organic. One step above this is pasture-raised

1 cup baby spinach

Use organic if possible

1/2 cup Pasta Sauce

I used Walnut Acres Organic Garlic Salt-Free Pasta Sauce

You can make your own pasta sauce if you wish

If buying store-bought, choose a brand that comes in glass and preferably salt free, or with low amount of sea salt

2 Slices Gluten Free Bread

I used Udi's Multigrain Gluten Free Bread

You can use any other bread if you want

If gluten doesn't bother you, no need to use gluten free.

Read my previous blog post here about choosing the best bread for yourself

Skip this ingredient if you're looking to make your chicken balls paleo, grain free, and low-carb

1 teaspoon extra virgin olive oil

Make sure you are really using 100% olive oil. A lot of brands cut cheap oils like vegetable and soy into their product. These are no good for the thyroid gland, as well as other processes in your body.

Food processer

Instructions:

Say bismillah (if that's your belief).

Toast bread.

Personally, I don't have a toaster. I do have an electric toaster oven. So I put the two slices on a small piece of If You Care brand parchment paper on bake (400) until they browned. If your regular oven is gas like mine, aim to do smaller jobs like this in the toaster oven (if you have one), as electric appliances don't fume dangerous gases the way gas ovens do.

Skip this step if you want your chicken balls to be paleo, grain-free, and low-carb.

Preheat oven to 400.

Process all ingredients except for tomato sauce in a food processor. Make sure bread is cooled down before adding to food processor.

If you don't have a food processor, you can mash everything by hand, but I can't guarantee the texture will come out exactly the same

By now, you should have a processed mixture that easily shapes into balls. The mixture should make 13 nice round chicken balls. As you make each ball, place it on a baking dish. For me, I used a glass Pyrex cookware lined with parchment paper.

Once you have all of the balls on your cooking dish, place in oven. Bake for 20 minutes.